Winter Wellness: Getting enough vitamin D

As winter rolls in, the cozy blankets and hot drinks are comforting—but for many women, the shorter days and weaker sunlight can take a hidden toll: low vitamin D levels. I remember one particularly grey January when I felt unusually tired and a bit blue, despite eating well and staying active. A check-up revealed a vitamin D deficiency—something I hadn’t considered in the middle of winter.

Vitamin D isn’t just about bones—it affects mood, immunity, and even hormonal balance. The challenge is, during winter, sunlight alone often isn’t enough. But the good news? With a few strategic foods, you can keep your levels healthy, even when the sun is hiding.

Why Vitamin D Is Especially Important for Women

Vitamin D plays multiple roles in women’s health:

• Bone health: Helps your body absorb calcium, reducing the risk of osteoporosis as we age.

• Immune support: Keeps your defenses strong during cold, flu, and stress-heavy months.

• Mood regulation: Low levels are linked to seasonal affective disorder (SAD) and winter blues.

• Hormonal balance: Supports reproductive and thyroid health, which can be sensitive to nutrient deficiencies.

During winter, these benefits become even more critical. A few simple changes to your diet can make a big difference.

Foods That Naturally Boost Vitamin D

1. Fatty Fish

Think salmon, mackerel, sardines, and trout. These are Vitamin D powerhouses. I like to roast a salmon fillet for dinner a few times a week—it’s filling, easy, and a natural mood booster.

• Just 3 ounces of cooked salmon can provide over half your daily vitamin D needs.

• Try it baked with olive oil and herbs for maximum flavor and absorption.

2. Egg Yolks

Eggs are breakfast staples, but did you know the yolk contains vitamin D?

• Choose free-range or pasture-raised eggs for higher vitamin D content.

• Scrambled, boiled, or in a veggie omelet, eggs are a simple way to start your day with a nutrient boost.

3. Mushrooms Exposed to Sunlight

Mushrooms are unique among plant foods—they can produce vitamin D when exposed to sunlight, much like humans!

• Look for UV-exposed mushrooms like maitake or portobello.

• Add them to soups, pastas, or stir-fries for a subtle earthy flavor and a natural nutrient lift.

4. Fortified Foods

Many dairy and plant-based products are fortified with vitamin D.

• Options include fortified plant milks, cereals, and even orange juice.

• Always check labels to ensure at least 100 IU per serving.

5. Cod Liver Oil

While it might sound old-fashioned, cod liver oil is a concentrated source of vitamin D and omega-3s.

• Just one teaspoon can meet or exceed daily needs.

• Mix it into smoothies or take it straight if you’re adventurous.

Tips for Getting the Most from Your Food

• Pair vitamin D-rich foods with healthy fats, like olive oil, avocado, or nuts, to improve absorption.

• Include a variety of sources throughout the week rather than relying on one food.

• If you have limited sun exposure, discuss supplementation with your healthcare provider.

A Sample Winter Day of Vitamin D-Rich Meals

• Breakfast: Omelet with sautéed UV-exposed mushrooms and a slice of whole-grain toast

• Lunch: Sardine salad with olive oil and lemon dressing

• Snack: Fortified plant milk smoothie with berries and a spoonful of nut butter

• Dinner: Baked salmon with roasted vegetables and a side of quinoa

Even a small shift in your daily routine can help maintain healthy vitamin D levels and improve your overall winter wellness.